1. Remember Key Carb Exchanges
A few key 15 gram carb servings can be used to estimate the carb content of a wide variety of dishes. For example, knowing that 1/2 cup of potato is around 15g of carb might help you to estimate the carb content of a similar size portion of potato salad or fries. Here are a few more that I use all the time to help me "guesstimate":
15 grams of carbs is:
- 1/2 of a hamburger or hot dog bun
- 1/3 cup of pasta or rice
- 1/2 of a large corn-on-the-cob
- 1/2 cup of beans (but only 1/3 cup of baked beans with the sugary sauce!)
- 9-13 potato or tortilla chips
- 1 1/4 cups of watermelon cubes
- 1/2 cup of ice cream
2. Use Your Hands
When you can't use a measuring cup to check your portion size, try comparing what's on your plate to these visuals:
your palm = 1/2 cup
your fist = 1 cup
your thumb = 1 tablespoon
your thumb tip = 1 teaspoon
3. Don't Forget to Count the Condiments...
1 tablespoon ketchup = 5g carb
1 tablespoon of barbeque sauce = 7g carb
4. ... And the Beverages
8 oz lemonade = 25g carb
1 can (12oz) soda/soft drink = 35g carb
5. Avoid The "Fillers"
Social gatherings and special seasonal foods are important to all of us, and you don't want to miss Aunt So-and-So's amazing famous dish. But at most of these events, there are many other foods you have all the time or that are just not that exciting. It's different for everyone - some people skip the boring white hamburger buns so they can have macaroni salad; others wait all year for that one taste of white bread. But be mindful and have a strategy - choose what you really love, savor it, and skip the rest.
6. Contribute Something Healthy
I like to volunteer to bring something healthy and lower in carbs, so I know there will be something I can have a larger portion of that will be filling. Chances are, others will appreciate this too. Try bringing something like a green salad or a chopped salad with beans that will be filling, colorful, and healthy.
Don't forget to have fun and enjoy the season!
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